Easy No Cook High Protein Lunches For People With Busy Lives

Remember the following points when making your high protein lunches:

  • Protein – at least 25g per meal – helps with hunger control
  • Fibre – at least 5g per meal – also helps with hunger control
  • Fruits & Vegetables – add lots of colour for antioxidants


Quinoa & Black Bean Salad:

250g cooked quinoa

100g tinned black beans or other preferred beans

250g mix of diced cucumber, tomato, sweetcorn and onion

Mix the above ingredients with a balsamic vinegar dressing (as above)

Chop up parsley to garnish

Serve with 0% fat Greek yoghurt

Nutritional Info: 490kcals, 27g protein, 10g fat, 84g carbs, 10g fibre


Toasted Walnut and Spinach Salad with Grilled Chicken & Sliced Strawberries:

75g grilled chicken breast

100g sliced strawberries

50g chopped toasted walnuts or other preferred nuts

Balsamic dressing (2 tbsp. olive oil, 1 tbsp. balsamic vinegar, ½ tsp.0 mustard, ½ tsp. sugar and shake all ingredients in a jar)

Nutritional Info: 480kcals, 38g protein, 28g fat, 8g fibre


Stuffed Tomatoes & Crackers

1 large tomato – scoop out inside

1 tbsp. low fat mayo mixed with 2 tbsp. red onion, ½ stalk celery & 125g tin of tuna.

Spoon into tomato

Top with grated low fat cheddar cheese

Grill on low heat for 10 mins or until cheese is bubbling

Serve with 2-3 wholegrain crackers of your choice

Nutritional Info: 500kcal, 28g protein, 14g fat, 60g carbs and 9g fibre